Nutrient Comparison: Tofu, extra firm, prepared with nigari VS Canned Pinto Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Tofu, extra firm, prepared with nigari versus 14 oz of Canned Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Tofu, extra firm, prepared with nigari vs Canned Pinto Beans:
- 14 ounces of Tofu, extra firm, prepared with nigari have 2.5 times more Vitamin B2 than Canned Pinto Beans.
- While 14 oz of Canned Pinto Beans, Solids contain 2.7 times more Vitamin B9 than Tofu, extra firm, prepared with nigari.
- Both Tofu, extra firm, prepared with nigari and Canned Pinto Beans provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2
- Both Tofu, extra firm, prepared with nigari as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Tofu, extra firm, prepared with nigari vs Canned Pinto Beans:
- 14 ounces of Tofu, extra firm, prepared with nigari have 4.5 times more Calcium, 1.5 times more Iron, 1.7 times more Manganese and 1.8 times more Zinc than Canned Pinto Beans.
- While 14 oz of Canned Pinto Beans, Solids contain 1.3 times more Copper, 2.1 times more Potassium and 59.8 times more Sodium than Tofu, extra firm, prepared with nigari.
- Both Tofu, extra firm, prepared with nigari and Canned Pinto Beans contain similar levels of Magnesium and Phosphorus per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Tofu, extra firm, prepared with nigari have 5.8 times more Fat, 5.8 times more Saturated Fat, 1.7 times more Omega 3, 20.7 times more Omega 6 and 1.4 times more Protein than Canned Pinto Beans.
- While 14 oz of Canned Pinto Beans, Solids contain 1.4 times more Energy, 17.1 times more Carbohydrate and 5.5 times more Fiber than Tofu, extra firm, prepared with nigari.
- 14 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
- 14 ounces of Canned Pinto Beans provide inadequate amounts of Omega 6